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The 9 Foods That Build Muscle and Maximize Your Body-Building Efforts

 If not Doritos and double bock, then what? We decided to delve deep into the human anatomy to find the secret spot on every muscle where the word "ingredients" is stamped. With the help of Jeff Volek, Ph.D., R.D., an exercise and nutrition researcher at the University of Connecticut, and a really big magnifying glass, we found it. nine foods are on the list: Seafood, Eggs, Nuts, Spinach, Bran, brown rice and quinoa, Fish oil, water,Legumes,Kale, and coffee. Add these ingredients to your stomach and faithfully follow the directions on the package—"Lift heavy weights" you’ll see why it is suddenly easier to put more lean muscle on your body. 

Here they are.

    Bran, brown rice and quinoa
    Fish oil

#1. Protein Is Important!

You probably realized by now that a good number of these are here mostly for their protein, and with good reason – protein is extremely important when trying to build muscle mass. It’s the building block of every muscle and you should definitely eat foods with more protein if you want to bulk. These are your typical legumes and eggs. The protein in eggs is included in both the yolk and the white, and while most people will eat both, if you’re trying to lose weight, lose the yolk and only eat the egg white.

Also, you will need to eat some nuts too, since they are an awesome source of both vitamins and minerals, as well as protein. Try some peanut butter, walnuts, almonds, peanuts, pistachios and pecans for best effect. You can also eat some healthy meat choices like chicken, beef, turkey and porn, which will provide your system with the necessary protein to build even more muscle. Remember, your body eliminates the extra protein it doesn’t need, it doesn’t store it so don’t be afraid to overshoot by just a little bit!

Fish oil, seafood and some fresh water fish will also help you get to that protein intake mark. Your body will get a really important boost of omega3 fatty acids that will strengthen your cardiovascular system, so get yourself some tuna, sardines, shrimp, wild salmon, mackerel and maybe some oily fish when building your own dietary plan.

#2. Don’t Disregard Carbohydrates!

You will need to eat a lot of leafy vegetables like spinach and kale too, not only for their vitamins, minerals, antioxidants and iron, but also because of their healthy carb content. If you want your muscles to be nice and strong, get multiple servings of these foods per day. Also, you will need to look at whole grains because they can give you an energy boost like no other. Get yourself some brown rice, some bran and some quinoa and they will give you a lot of energy before training, while completely disregarding the need for sugars, starch and needless carbs.

Your system needs a steady stream of carbs, healthy fats, vegetables and fruits to function, and while they do not constitute a defining factor of muscle building, they will give your body some additional material that it can’t get anywhere else. Any single body has nutritional demands when it’s muscles are dormant, and those demands increase when you’re putting it through a heavy workout schedule intended to build muscle mass.

Don’t forget the importance and the nutritional value of corn, beans, potatoes and tomatoes. These foods have negligible fat, very few calories and a lot of healthy vitamins, minerals and carbs that will assist you with the development of the muscles you want.
br />#3. Don’t Neglect Fats!

Of course, you will need some fats in your diet as well, so throw in some butter, olive oil, cheese and yogurt for best effect. These foods will improve your health and vitality and also give you the necessary energy before and after all that lifting.

So, in order to get the best possible combination of muscle building foods, determine what you like and how you can structure it in your week and stick to your schedule! When you combine this with some awesome and hard workouts, your incredibly quick muscle building will impress everyone.